MonsterLeopard
05-29-14, 2:57 pm
I'm tired of being weak. Though I come from a lineage of overweight problems, I've always been skinny, and like I said, weak. It stops now.
About 3 months ago I decided I wouldn't be like everyone else at the gym, trying to get a six pack to show the girls. Enter powerlifting. I was hooked.
I currently sit at around 177lbs. Pretty small, but at this poor I'm not worried about weight. Rather, I'm worried about perfection. Perfect technique with the lifts.
I Had been training in a bodybuilding fashion for about... Almost 7 years. I saw improvements in my physique, but nothing spectacular. My diet wasn't there, really. To be quite honest, I was tired of the same shit. I wanted to unleash an untamed potential. And I've always loved the idea of lifting a weight that would kill a regular person.
As I stand, my total is around 825... I hate it.
I want at least 1100 before going into a meet. Whenever that happens, I will be ready. I know I will.
As for my training right now, my training partner and I decided it would be a good idea to introduce ourselves to the sport and not follow a particular program, but rather, follow a traditional linear periodization method. We set a goal for what we wanted our lifts to be, and started at 70% of that, and we would increase the percentage by 5% every other week. On one week, we would train for strength, with the before mentioned percentages, and on the other week we would train power/technique, starting at 60% of our desired max. So what we ended up was a kind of microcycles of strength and power; one week strength, the other, power.
We are almost at the end. This week (we start on Friday cause we feel we got more energy then), it's 90%. I hit the squat and the bench for 90% before. But the deadlift... That motherfucker took me down last time. This time, it's gonna be all mine.
This is what my training looks like:
Friday: Deads
-deadlifts 2x2
-deficit pulls 3x6-8
-reverse hypers 3x10
Saturday: shoulders and bi's
-side laterals 3x10
-reverse flyes 3x12
-shrugs 4x10
-standing barbell curls 3x6
-overhead curls 3x8,6,4,2,10
Sunday: bench
-flat bench 4x2
-close grip bench 3x4-6
-JM press 3x8-10
Monday: back
-be pull-ups 3xfailure
-pendlay rows 3x6-8
-db single hand rows 4x6-8
-wide grip pullsdowns 3x8
-close grip seated (or standing) rows 3x4
Tuesday: squat
-squats 2x2
-front squats 3x4
-rdl 3x8
On power weeks we lower the weight, but the movements, sets and reps are pretty much the same.
Finally, for nutrition, it's pretty simple. As much good food as possible. My diet is high in fats and protein, and not as low as I would like, but low on carbs. Fats from red meat, avocados, fish, oil and nuts. Lots of protein with red meat, chicken and proteinshakes. Carbs mainly from oats and fruit.
Supplementation is pretty simple: creatine, protein shakes, pre workout and fish oils.
That is it brothers... My Journey to the 1100 total.
I will talk to you later.
Any tips on training or nutrition, please share them.
Cheers.
About 3 months ago I decided I wouldn't be like everyone else at the gym, trying to get a six pack to show the girls. Enter powerlifting. I was hooked.
I currently sit at around 177lbs. Pretty small, but at this poor I'm not worried about weight. Rather, I'm worried about perfection. Perfect technique with the lifts.
I Had been training in a bodybuilding fashion for about... Almost 7 years. I saw improvements in my physique, but nothing spectacular. My diet wasn't there, really. To be quite honest, I was tired of the same shit. I wanted to unleash an untamed potential. And I've always loved the idea of lifting a weight that would kill a regular person.
As I stand, my total is around 825... I hate it.
I want at least 1100 before going into a meet. Whenever that happens, I will be ready. I know I will.
As for my training right now, my training partner and I decided it would be a good idea to introduce ourselves to the sport and not follow a particular program, but rather, follow a traditional linear periodization method. We set a goal for what we wanted our lifts to be, and started at 70% of that, and we would increase the percentage by 5% every other week. On one week, we would train for strength, with the before mentioned percentages, and on the other week we would train power/technique, starting at 60% of our desired max. So what we ended up was a kind of microcycles of strength and power; one week strength, the other, power.
We are almost at the end. This week (we start on Friday cause we feel we got more energy then), it's 90%. I hit the squat and the bench for 90% before. But the deadlift... That motherfucker took me down last time. This time, it's gonna be all mine.
This is what my training looks like:
Friday: Deads
-deadlifts 2x2
-deficit pulls 3x6-8
-reverse hypers 3x10
Saturday: shoulders and bi's
-side laterals 3x10
-reverse flyes 3x12
-shrugs 4x10
-standing barbell curls 3x6
-overhead curls 3x8,6,4,2,10
Sunday: bench
-flat bench 4x2
-close grip bench 3x4-6
-JM press 3x8-10
Monday: back
-be pull-ups 3xfailure
-pendlay rows 3x6-8
-db single hand rows 4x6-8
-wide grip pullsdowns 3x8
-close grip seated (or standing) rows 3x4
Tuesday: squat
-squats 2x2
-front squats 3x4
-rdl 3x8
On power weeks we lower the weight, but the movements, sets and reps are pretty much the same.
Finally, for nutrition, it's pretty simple. As much good food as possible. My diet is high in fats and protein, and not as low as I would like, but low on carbs. Fats from red meat, avocados, fish, oil and nuts. Lots of protein with red meat, chicken and proteinshakes. Carbs mainly from oats and fruit.
Supplementation is pretty simple: creatine, protein shakes, pre workout and fish oils.
That is it brothers... My Journey to the 1100 total.
I will talk to you later.
Any tips on training or nutrition, please share them.
Cheers.